Lower dumbbells to right hip and rotate torso to right. Return to center, then raise dumbbells back overhead for 3 triceps presses. Lower to left hip, rotate torso to left, and return to center. Bring dumbbells back overhead for 3 triceps presses. Do entire sequence 8 times.
Upper body: Triceps down dog
Get into push-up position with arms straight (don’t lock elbows), feet shoulder-width apart, and hands directly under shoulders. Bend elbows to lower down as far as you can, then straighten them.
Lift your hips toward the ceiling as you push back into Down Dog position, pressing your heels toward the floor. Return to plank position. Do entire sequence 10 times.
Lower body: Dead lift with squat
Stand with feet hip-width apart and knees slightly bent; hold a dumbbell in each hand with palms facing the fronts of your thighs. Tighten abs and hinge forward at the waist so your upper and lower body form a 90-degree angle.
Bend your knees and push your butt back to come into a low squat—don’t let knees go past toes. Return to previous position (still leaning forward), then repeat squat 2 more times. Return to starting position. Do entire sequence 8 times.